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how to get motivated to lose weight

So many people want to lose weight but they don’t have the motivation to lose weight. Motivations for losing weight vary from person to person. But finding your motivation can include identifying why you want to lose weight, setting your expectations, and asking for support.

Starting a healthier lifestyle change to lose weight can be tricky, maintaining your new lifestyle and continuing to build motivation to keep going can be even harder.

In this article, I’m sharing some simple ways to stay motivated when losing weight so you’re always up for the challenge.

how to get motivated to lose weight

Motivation and Inspiration for Losing Weight

There are many reasons for wanting to lose weight. One thing in common: everyone needs motivation.

However, when you identify why you want to lose weight and motivation becomes a little easier.

What motivates you to lose weight? It’s important to understand your “why” no matter how small it is.

Losing weight, even just 5% of your body weight, can help:

  • Improve blood sugar
  • Lessen the risk of heart disease
  • facilitate cholesterol
  • Relieve joint pain
  • Reduce the risk of certain cancers

As someone who has been through this journey, I can tell you that it requires constant building up of motivation.

I did it the old-fashioned method, with diet and exercise. It took me almost 1.5 years to lose 44 lbs. This may seem long. However,l keep in mind that healthy weight loss averages 1 to 2 lbs per week.

Motivation is very strong at first, but when results aren’t immediate, motivation starts to change. Results take time, and your motivation is key to achieving that goal.

Common Weight Loss Motivation Struggles

Lack of motivation is common for some reasons. Motivation can trigger a variety of emotions, making it difficult to maintain motivation.

Some common motivational difficulties people face are:

1. Unsupportive social environment

Your social environment is your physical and social environment (family, family, friends, etc.). Many people do not realize the importance and influence of the social environment.

If you try to stay on track and hear something like, “Oh, you don’t have to do this, let’s go get some ice cream,” your motivation to do the right thing may be affected.

2. A lot of hard work but little results

When you exercise 5 times a week and carefully count calories because you naturally want to lose more than 2 pounds. Keep in mind that normal healthy weight loss averages 2 pounds per week—burning approximately 3,500 calories means losing 1 pound

3. Injured

Many people suffer from injuries that reduce their athletic ability. However, you should also consider low-impact exercises and exercise modifications.

Additionally, it can be helpful to discuss approved exercise methods with your doctor. You can still exercise when you’re injured, but don’t lose motivation!

4. Desire

You will have desires, and that’s okay! Even the healthiest people can have cravings. When cravings occur, pay attention to cravings and portion sizes.

Want cookies? Cook at home so you can modify and control recipes to meet your goals

5. Healthy foods are expensive

There is a little truth and a little lie here. Healthy eating can be a bit expensive. However, if you adopt a more plant-based diet (fruits, vegetables, grains, etc.), the costs will not skyrocket.

6. Lack of exercise time

If weight loss is indeed your goal, then you need to find the time. You need to plan and coordinate your daily routine, which includes exercise.

On days when you just can’t, make choices that force you to move more. Park in the back lot, walk longer to the store, take the stairs instead of the elevator, do squats while cooking, and/or do sit-ups during commercial breaks.

Motivate Yourself to Lose Weight

1. Set weight loss goals

When you can clearly define your weight loss goals, it can help keep you engaged in the process while motivating you to achieve them. Research shows that people are more successful at losing weight when their motivation to lose weight comes from within.

2. Mindfulness

As mentioned above, mindfulness is the key to success. Being mindful ensures you understand your “why” and why you started your weight loss journey and are committed to making the right choices to support your end goal.

Mindfulness also allows you to stay aware throughout the process: food choices, social context, and process/progress.

3. Find a mentor or accountability partner

Having a mentor and/or accountability partner will help you stay motivated. Having someone who inspires you and believes in you will also increase your motivation.

4. Celebrate every success

Another great way to stay motivated to lose weight is to celebrate every success on the road to achieving your desired goals. After achieving a big goal, you must give yourself a little confidence. Being proud of yourself is a great source of motivation. You can further celebrate your successes by rewarding yourself appropriately. Get a manicure, see a movie, or take that class you’ve always wanted to take.

5. Stay positive

When people have positive expectations and are confident in themselves and their abilities, it can motivate them to do greater things and eliminate any negative thoughts they may have. Make statements about yourself that create change. Talk positively about your weight loss journey and practice what’s called “mental comparison.”

Love inspires motivation and motivation inspires appreciation. Loving yourself will prompt you to appreciate your bodies and all they can do. Body appreciation can improve body image, and body image appreciation can lead to motivation to lose weight.

Take time each day to imagine yourself achieving your ultimate weight loss goal, and then think about any obstacles that might be standing in the way of your success. People with psychological contrast are more motivated and have a stronger desire to act. This means they follow a proper diet, engage in more physical activity and regular exercise, and focus on incorporating the right weight loss plan into their daily lives.

6. Hire a trainer

You can use a professional coach to motivate you and support you in achieving your weight loss goals. A coach does not have to be a practice coach. You might consider a nutritionist or therapist.

7. Use music

Music can be a motivation booster, that’s for sure! Music will help you move and groove, taking the focus away from the performance and allowing you to step in and motivate yourself.

8. Keep those jeans

Maybe you have a pair of jeans that you want to wear again. Keep them! Let them inspire you.

9. Take photos and record your progress

As your eating habits and exercise habits change, your body will change too. Take photos early and plan to take photos every 30-60 days. Seeing your improvement will help you stay motivated.

10. Keep a diary

Write down your opinions, feelings, and challenges throughout your weight loss journey. Journaling can serve as a therapeutic outlet, help you reflect on your progress, and inspire motivation.

11. Find inspiration

Follow social media accounts, read books, or listen to podcasts that will inspire you on your weight loss journey. Surround yourself with motivational content to stay focused and motivated.

12. Stay hydrated

Drink enough water throughout the day. Staying hydrated can increase your energy levels, boost your overall health, and help you focus on your weight loss goals.

13. Make a schedule

Plan your meals, exercise, and self-care activities ahead of time. Creating a structured schedule can help you stay organized, consistent, and motivated.

14. Celebrate success without scale

Recognize and celebrate scale-free wins, such as increased energy levels, better sleep, or wearing a smaller size. These achievements will strengthen your efforts and inspire you to keep going.

15. Create a vision board

Visualize your desired results by creating a vision board. Fill in the images and quotes that represent your weight loss goals. Place it somewhere visual to remind you of what you are working towards.

16. Practice mindful eating

Pay attention to your eating habits and adopt mindful eating practices. Slow down, savor every bite, and listen to your body’s hunger and satiety signals. This mindful approach to eating can improve your overall experience and help you stay motivated.

How to motivate yourself to lose weight when you lose motivation

You may find that you are 100% motivated at first, but after a few weeks of trying, your motivation wanes.

Remember, it usually takes 21 days to break a habit. If you find yourself at 0 motivation after previously being 100% motivated, try the following:

Back to your why

Why start? What is the goal? This motivation guide can help you improve your motivation.

Try resetting your goals

 Maybe your initial goals were a little too aggressive. You can adapt and do what works for you.

Talk to a coach

It’s a good idea to discuss difficulties with a professional. Many people offer free information and advice on getting started and staying on track.

Rethink accountability partners and/or groups

Being surrounded by like-minded people on your journey can go a long way to motivating you.

Find out if training is the problem

Training alone can be a bit boring. Have you considered group fitness classes? What it comes down to is surrounding yourself with like-minded people who share your journey.

Receive more inspirational messages 

Words and phrases of affirmation are so important. Loving yourself and being patient with yourself are central to success on this journey. How about waking up every day to an inspirational message you wrote for yourself?

Stop comparing yourself to others 

Everyone’s reasons for losing weight, their motivations for losing weight, and their weight loss journey are different. Focusing on someone else’s journey takes you away from your own goals and achievements. Don’t compare your progress to others. This is your trip and you will do great!


 Motivating yourself to lose weight is the first step to achieving your goals. By defining your why, setting realistic goals, visualizing success, creating a support system, finding fun exercises, prioritizing self-care, tracking progress, celebrating wins, surrounding yourself with inspiration, and, practicing positive self-talk, You can boost your motivation and start a successful weight loss journey. Remember, every small step forward counts, and with dedication and perseverance, you can make big strides toward a healthier, happier life.

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By Ashley

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